Hello and welcome to this quick meditation to help you be more focused and productive throughout your day.
I'm Juana and I'm so excited to have you join me.
Go ahead and find yourself a comfy posture that allows for a straight spine and deep,
Easy breathing.
Close your eyes and begin drawing three deep conscious breaths,
Inhaling through your nose to my count of four and exhaling through your mouth back down to my count of one.
So let's begin.
Inhale,
One,
Two,
Three,
Four and exhale,
Four,
Three,
Two,
One.
Breathe in,
One,
Two,
Three,
Four,
Breathe out,
Four,
Three,
Two,
One.
Last one,
In,
One,
Two,
Three,
Four and out,
Four,
Three,
Two,
One.
Take this moment to arrive here fully,
Breathing in and out through your nose if it feels comfortable to you.
You may be doing this meditation first thing in the morning or else in the middle or end of the day.
Timing isn't so important here.
The fact that you have shown up and prioritized yourself is.
Now I know you have so much to do today.
Your mind may be racing with everything you have to accomplish.
You may also be feeling stressed,
Anxious,
Worried or even fearful about the rest of the day ahead.
But for now,
Let all those to-dos go.
They'll still be here once you are finished with this meditation.
I promise you.
I want you right now to choose to be here and only here.
Affirm silently to yourself,
Right now I am meditating and only meditating.
I am fully here.
Repeat after me,
Right now I am meditating and only meditating.
I am fully here.
One last time,
Right now I am meditating and only meditating.
I am fully here.
As you inhale slowly and deeply,
Say to yourself,
I am here.
And as you exhale,
Say and only here.
Inhale,
I am here.
Exhale and only here.
I am here and only here.
Keep going at your own deep breathing pace.
I'll intervene here and there to remind your mind to keep coming back to here.
One last time,
Stay here and stay here forever.
Just a friendly reminder to inhale,
I am here.
Exhale and only here.
Exhale and only here.
Exhale and only here.
I am here and only here.
Exhale and only here.
Exhale and only here.
Our productivity suffers when our mind is distracted and not fully focused on the task at hand.
That takes us longer to accomplish things because our attention is split and so we need to learn to continually ground ourselves into the present moment.
When you embark on your next activity today,
Take a few deep conscious breaths as you have done here and affirm to yourself,
I am here and only here.
If you are about to write an email,
Affirm,
I am writing an email and only an email.
If you are studying,
Affirm,
I am studying and only studying.
If you are eating,
Affirm,
I am eating and only eating.
Whenever you switch tasks,
Pause and take a few deep conscious breaths to remind yourself to be here and only here,
Engaging fully with the segment at hand.
Remember that our level of mindfulness can fade throughout the day.
With repeated pausing,
We can regain our presence and be more productive and focused.
It's now time to transition out of this meditation.
So wiggle your fingers,
Wiggle your toes and slowly open your eyes.
Thank you so much for joining me here today.
Let me know how your meditation went.
I always love hearing from you.
Good luck with the rest of your day and I look forward to having you here with me again.
See you next time.
